Tuesday, 6/22

7am
advocare spark

9am
advocare meal replacement shake (220 cal, 3g fat, 24g protein, 5g fiber)

11am
vita top muffin (100cal, 1.5g fat, 3g protein, 6g fiber, 150mg sodium)

12:30pm
Progresso Light Chicken Noodle Soup (140cal, 3g fat, 10g protein, 4g fiber)
frozen veggies(60cal, 0gfat, 2g protein, 2g fiber)
sf jello pudding (60cal, 1g fat, 1g protein, 0 fiber, 170mg sodium)

4pm
weight watchers cheese stick (50cal, 2.5g fat, 6g protein, 0fiber, 150mg sodium)
weight watchers yogurt (100cal, .5g fat, 6g protein, 3g fiber, 110mg sodium)

8:30pm
1 slice reduced fat cheese (50cal, 4g fat, 5g protein, 0g fiber)
1 slice turkey bologna (25cal, .5g fat, 3g protein, 0g fiber)
2 slices light wheat bread (80cal, 1g fat, 5g protein, 5g fiber, 160mg sodium)
advocare meal replacement shake (220 cal, 3g fat, 24g protein, 5g fiber)
w/ fresh frozen fruit (60cal, 0g fat, <1g protein, 2g fiber, 0sodium)

10pm
bagel thins(110cal, 1g fat, 6g protein, 5g fiber)
ff cream cheese(20cal, 0g fat, 1.5g protein, 0g fiber)
Exercise
40min run/walk
spin class

Water
100+

Total Cal: 1295

Wednesday, 6/16

7am
advocare spark

8:30am
advocare meal replacement shake (220 cal, 3g fat, 24g protein, 5g fiber)

10am
nectarine (62cal, .4g fat, 1.5g protein, 2.4g fiber)
almonds (100cal 8g fat, 3g protein, 2g fiber)

1pm
Progresso Light Chicken Noodle Soup (140cal, 3g fat, 10g protein, 4g fiber)
sf jello pudding (60cal, 1g fat, 1g protein, 0 fiber, 170mg sodium)

3pm
vita top muffin (100cal, 1.5g fat, 3g protein, 6g fiber, 150mg sodium)
weight watchers cheese stick (50cal, 2.5g fat, 6g protein, 0fiber)

6pm
apple(72cal, .3g fat, .4g protein, 3.3g fiber)

9pm
myoplex light protein shake (180cal, 1.5g fat, 25g protein, 3g fiber, 330mg sodium)
w/ fresh frozen fruit (60cal, 0g fat, <1g protein, 2g fiber, 0sodium)
1 slice reduced fat cheese (50cal, 4g fat, 5g protein, 0g fiber)
1 slice turkey bologna (25cal, .5g fat, 3g protein, 0g fiber)
2 slices light wheat bread (80cal, 1g fat, 5g protein, 5g fiber, 160mg sodium)
skinny cow ice cream (170cal, 3g fat, 4g protein, 4g fiber)

10pm
1 slice reduced fat cheese (50cal, 4g fat, 5g protein, 0g fiber)
1 slice turkey bologna (25cal, .5g fat, 3g protein, 0g fiber)

water
120

Exercise
athletic training


Total Cal: 1444 BUT then I sat down with can of nuts and ate way too many

Tuesday, 6/15

7am
advocare spark

9am
kashi go lean cereal (140cal, 1gfat, 13g protein, 10g fiber, 85mg sodium)
1cup skim milk (90cal, 0gfat, 8g protein, 0gfiber, 130mg sodium)

1pm
4oz chicken (186cal, 4.1g fat, 35.1g protein, 0fiber)
salsa verde (30cal)
1 tomato (22cal, .2g fat, 1.1g protein, 1.5g fiber)
mixed veggies (60cal, 0g fat, 2g protein, 2g fiber)
nonfat refried beans (90cal, 0g fat, 6g protein, 6g fiber)
sf jello pudding (60cal, 1g fat, 1g protein, 0 fiber, 170mg sodium)

5pm
1/2 chili cheese fries (148cal, 8g fat, 4g protein, 1.5g fiber)

7pm
1 slice reduced fat cheese (50cal, 4g fat, 5g protein, 0g fiber)
1 slice turkey bologna (25cal, .5g fat, 3g protein, 0g fiber)

9pm
myoplex light protein shake (180cal, 1.5g fat, 25g protein, 3g fiber, 330mg sodium)
w/ fresh frozen fruit (60cal, 0g fat, <1g protein, 2g fiber, 0sodium)
vita top muffin (100cal, 1.5g fat, 3g protein, 6g fiber, 150mg sodium)

water
114

Exercise
40min run (3.25mi)


Total Cal: 1241

Monday, 6/14

7am
advocare spark

9am
myoplex light protein shake (180cal, 1.5g fat, 25g protein, 3g fiber, 330mg sodium)

11am
fiber one 90 (90cal, 2g fat, 1g protein, 5g fiber)

1pm
6oz eye of round roast (255cal, 12g fat, 33g protein)
frozen veggies(60cal, 0gfat, 2g protein, 2g fiber)
sf jello pudding (60cal, 1g fat, 1g protein, 0 fiber, 170mg sodium)

3pm
bagel thins(110cal, 1g fat, 6g protein, 5g fiber)
ff cream cheese(20cal, 0g fat, 1.5g protein, 0g fiber)

9pm
myoplex light protein shake (180cal, 1.5g fat, 25g protein, 3g fiber, 330mg sodium)
w/ fresh frozen fruit (60cal, 0g fat, <1g protein, 2g fiber, 0sodium)
1 slice reduced fat cheese (50cal, 4g fat, 5g protein, 0g fiber)
1 slice turkey bologna (25cal, .5g fat, 3g protein, 0g fiber)
2 slices light wheat bread (80cal, 1g fat, 5g protein, 5g fiber, 160mg sodium)

10pm
vita top muffin (100cal, 1.5g fat, 3g protein, 6g fiber, 150mg sodium)

water
110

Exercise
athletic training

Total Cal: 1270

Wednesday, 6/9

7am
advocare spark

8:30am
advocare meal replacement shake (220 cal, 3g fat, 24g protein, 5g fiber)

1pm
Indian Tacos (258cal, 6.7g fat, 24g protein, 4g fiber)
mixed veggies (60cal, 0g fat, 2g protein, 2g fiber)
sf jello pudding (60cal, 1g fat, 1g protein, 0 fiber, 170mg sodium)

3pm
apple(72cal, .3g fat, .4g protein, 3.3g fiber)
weight watchers cheese stick (50cal, 2.5g fat, 6g protein, 0fiber, 150mg sodium)

8pm
myoplex light protein shake (180cal, 1.5g fat, 25g protein, 3g fiber, 330mg sodium)
w/ fresh frozen fruit (60cal, 0g fat, <1g protein, 2g fiber, 0sodium)
1 slice reduced fat cheese (50cal, 4g fat, 5g protein, 0g fiber)
1 slice turkey bologna (25cal, .5g fat, 3g protein, 0g fiber)
2 slices light wheat bread (80cal, 1g fat, 5g protein, 5g fiber, 160mg sodium)

10pm
sf jello pudding (60cal, 1g fat, 1g protein, 0 fiber, 170mg sodium)

water
96

Exercise
athletic training

Total Cal: 1175

Tuesday, 6/8

7am
advocare spark
2 slices light wheat bread (80cal, 1g fat, 5g protein, 5g fiber, 160mg sodium)

8:30am
advocare meal replacement shake (220 cal, 3g fat, 24g protein, 5g fiber)

11am
apple(72cal, .3g fat, .4g protein, 3.3g fiber)

1pm
Progresso Light Chicken Noodle Soup (140cal, 3g fat, 10g protein, 4g fiber)
frozen veggies(60cal, 0gfat, 2g protein, 2g fiber)
sf jello pudding (60cal, 1g fat, 1g protein, 0 fiber, 170mg sodium)

4pm
vita top muffin (100cal, 1.5g fat, 3g protein, 6g fiber, 150mg sodium)
weight watchers cheese stick (50cal, 2.5g fat, 6g protein, 0fiber)

8pm
myoplex light protein shake (180cal, 1.5g fat, 25g protein, 3g fiber, 330mg sodium)
w/ fresh frozen fruit (60cal, 0g fat, <1g protein, 2g fiber, 0sodium)
1 slice reduced fat cheese (50cal, 4g fat, 5g protein, 0g fiber)
1 slice turkey bologna (25cal, .5g fat, 3g protein, 0g fiber)
2 slices light wheat bread (80cal, 1g fat, 5g protein, 5g fiber, 160mg sodium)
nuts (140cal, 8g fat, 3g protein, 5g fat)
kashi go lean cereal (140cal, 1gfat, 13g protein, 10g fiber, 85mg sodium)

water
100

Exercise
spin class

Total Cal: 1457

Monday, 6/7

7am
advocare spark

10am
kashi go lean cereal (140cal, 1gfat, 13g protein, 10g fiber, 85mg sodium)
1cup skim milk (90cal, 0gfat, 8g protein, 0gfiber, 130mg sodium)

11:30am
weight watchers yogurt (100cal, .5g fat, 6g protein, 3g fiber, 110mg sodium)

1pm
myoplex light protein shake (180cal, 1.5g fat, 25g protein, 3g fiber, 330mg sodium)
w/ fresh frozen fruit (60cal, 0g fat, <1g protein, 2g fiber, 0sodium)
sf jello pudding (60cal, 1g fat, 1g protein, 0 fiber, 170mg sodium)

3pm
1 slice reduced fat cheese (50cal, 4g fat, 5g protein, 0g fiber)
1 slice turkey bologna (25cal, .5g fat, 3g protein, 0g fiber)
2 slices light wheat bread (80cal, 1g fat, 5g protein, 5g fiber, 160mg sodium)

4pm
weight watchers cheese stick (50cal, 2.5g fat, 6g protein, 0fiber)
pear (cal 81, .1g fat, .5g protein, 4.3g fiber)

7pm
mixed veggies (60cal, 0g fat, 2g protein, 2g fiber)
Indian Tacos (258cal, 6.7g fat, 24g protein, 4g fiber)

9pm
vita top muffin (100cal, 1.5g fat, 3g protein, 6g fiber, 150mg sodium)

water
111

Exercise
spin
athletic training

Total Cal: 1334

Thursday, 6/3

7am
advocare spark

9am
kashi go lean cereal (140cal, 1gfat, 13g protein, 10g fiber, 85mg sodium)
1cup skim milk (90cal, 0gfat, 8g protein, 0gfiber, 130mg sodium)

11am
apple(72cal, .3g fat, .4g protein, 3.3g fiber)
weight watchers cheese stick (50cal, 2.5g fat, 6g protein, 0fiber, 150mg sodium)

1pm
4oz chicken (186cal, 4.1g fat, 35.1g protein, 0fiber)
salsa verde (30cal)
1 tomato (22cal, .2g fat, 1.1g protein, 1.5g fiber)
mixed veggies (60cal, 0g fat, 2g protein, 2g fiber)
nonfat refried beans (90cal, 0g fat, 6g protein, 6g fiber)
sf jello pudding (60cal, 1g fat, 1g protein, 0 fiber, 170mg sodium)

6:30
1 slice reduced fat cheese (50cal, 4g fat, 5g protein, 0g fiber)
1 slice turkey bologna (25cal, .5g fat, 3g protein, 0g fiber)
2 slices light wheat bread (80cal, 1g fat, 5g protein, 5g fiber, 160mg sodium)

8:30
myoplex light protein shake (180cal, 1.5g fat, 25g protein, 3g fiber, 330mg sodium)
w/ fresh frozen fruit (60cal, 0g fat, <1g protein, 2g fiber, 0sodium)
nuts (140cal, 8g fat, 3g protein, 5g fat)
nuts (140cal, 8g fat, 3g protein, 5g fat)

water
114

Exercise
none

Total Cal: 1475

Wednesday, 6/2

7am
advocare spark

9am
advocare meal replacement shake (220 cal, 3g fat, 24g protein, 5g fiber)

10:30
vita top muffin (100cal, 1.5g fat, 3g protein, 6g fiber, 150mg sodium)

noon
4oz chicken (186cal, 4.1g fat, 35.1g protein, 0fiber)
salsa verde (30cal)
mixed veggies (60cal, 0g fat, 2g protein, 2g fiber)
sf jello pudding (60cal, 1g fat, 1g protein, 0 fiber, 170mg sodium)

3pm
weight watchers cheese stick (50cal, 2.5g fat, 6g protein, 0fiber, 150mg sodium)
nuts (140cal, 8g fat, 3g protein, 5g fat)

8:30pm
myoplex light protein shake (180cal, 1.5g fat, 25g protein, 3g fiber, 330mg sodium)
w/ fresh frozen fruit (60cal, 0g fat, <1g protein, 2g fiber, 0sodium)
1 slice reduced fat cheese (50cal, 4g fat, 5g protein, 0g fiber)
1 slice turkey bologna (25cal, .5g fat, 3g protein, 0g fiber)
2 slices light wheat bread (80cal, 1g fat, 5g protein, 5g fiber, 160mg sodium)

water
110

Exercise
athletic training

Total Cal: 1241

Tuesday, 6/1

7am
advocare spark

8:30am
advocare meal replacement shake (220 cal, 3g fat, 24g protein, 5g fiber)

11am
pear (cal 81, .1g fat, .5g protein, 4.3g fiber)

noon
Weight Watcher Lasagna Florentine (290cal, 6g fat, 15g protein, 5g fiber)
sf jello pudding (60cal, 1g fat, 1g protein, 0 fiber, 170mg sodium)

3pm
vita top muffin (100cal, 1.5g fat, 3g protein, 6g fiber, 150mg sodium)
weight watchers cheese stick (50cal, 2.5g fat, 6g protein, 0fiber, 150mg sodium)

4pm
nuts (140cal, 8g fat, 3g protein, 5g fat)
weight watchers cheese stick (50cal, 2.5g fat, 6g protein, 0fiber, 150mg sodium)

9pm
myoplex light protein shake (180cal, 1.5g fat, 25g protein, 3g fiber, 330mg sodium)
w/ fresh frozen fruit (60cal, 0g fat, <1g protein, 2g fiber, 0sodium)

water
110

Exercise
spin class

Total Cal: 1231